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  6. Okara vs. Soy milk

Okara vs. Soy milk — In-Depth Nutrition Comparison

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Significant differences between Okara and Soy milk

  • Okara is richer in Selenium, Iron, Copper, Manganese, and Calcium, while Soy milk is higher in Vitamin B5.
  • Okara covers your daily Selenium needs 11% more than Soy milk.
  • Okara has 5 times more Zinc than Soy milk. Okara has 0.56mg of Zinc, while Soy milk has 0.12mg.

Specific food types used in this comparison are Okara and Soymilk, original and vanilla, unfortified.

Infographic

Okara vs Soy milk infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okara
Okara
10
:
0
Soy milk
Soy milk
Contains more Calcium +220%
Contains more Iron +103.1%
Contains more Phosphorus +15.4%
Contains more Potassium +80.5%
Contains less Sodium -82.4%
Contains more Zinc +366.7%
Contains more Copper +56.3%
Contains more Manganese +81.2%
Contains more Selenium +120.8%
Equal in Magnesium - 25
Okara
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 49% 19% 26% 19% 2% 16% 67% 53% 58%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Calcium +220%
Contains more Iron +103.1%
Contains more Phosphorus +15.4%
Contains more Potassium +80.5%
Contains less Sodium -82.4%
Contains more Zinc +366.7%
Contains more Copper +56.3%
Contains more Manganese +81.2%
Contains more Selenium +120.8%
Equal in Magnesium - 25

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okara
Okara
2
:
7
Soy milk
Soy milk
Contains more Vitamin B6 +49.4%
Contains more Folate +44.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +245%
Contains more Vitamin B3 +413%
Contains more Vitamin B5 +323.9%
Okara
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 5% 5% 2% 6% 27% 20% 0% 0%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Contains more Vitamin B6 +49.4%
Contains more Folate +44.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +245%
Contains more Vitamin B3 +413%
Contains more Vitamin B5 +323.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okara
Okara
3
:
2
Soy milk
Soy milk
Contains more Carbs +94.7%
Contains more Other +35.4%
Equal in Protein - 3.27
Equal in Fats - 1.75
Equal in Water - 88.05
Okara
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more Carbs +94.7%
Contains more Other +35.4%
Equal in Protein - 3.27
Equal in Fats - 1.75
Equal in Water - 88.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okara
Okara
1
:
2
Soy milk
Soy milk
Contains more Monounsaturated Fat +35.9%
Contains more Polyunsaturated fat +27.3%
Equal in Saturated Fat - 0.205
Okara
16% 24% 61%
Saturated Fat: 0.193 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.755 g
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Contains more Monounsaturated Fat +35.9%
Contains more Polyunsaturated fat +27.3%
Equal in Saturated Fat - 0.205

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okara Soy milk
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Okara Soy milk Opinion
Net carbs 12.23g 5.68g Okara
Protein 3.52g 3.27g Okara
Fats 1.73g 1.75g Soy milk
Carbs 12.23g 6.28g Okara
Calories 76kcal 54kcal Okara
Sugar 3.99g Okara
Fiber 0.6g Soy milk
Calcium 80mg 25mg Okara
Iron 1.3mg 0.64mg Okara
Magnesium 26mg 25mg Okara
Phosphorus 60mg 52mg Okara
Potassium 213mg 118mg Okara
Sodium 9mg 51mg Okara
Zinc 0.56mg 0.12mg Okara
Copper 0.2mg 0.128mg Okara
Manganese 0.404mg 0.223mg Okara
Selenium 10.6µg 4.8µg Okara
Vitamin A 0IU 3IU Soy milk
Vitamin E 0.11mg Soy milk
Vitamin B1 0.02mg 0.06mg Soy milk
Vitamin B2 0.02mg 0.069mg Soy milk
Vitamin B3 0.1mg 0.513mg Soy milk
Vitamin B5 0.088mg 0.373mg Soy milk
Vitamin B6 0.115mg 0.077mg Okara
Folate 26µg 18µg Okara
Vitamin K 3µg Soy milk
Tryptophan 0.05mg 0.038mg Okara
Threonine 0.131mg 0.108mg Okara
Isoleucine 0.159mg 0.114mg Okara
Leucine 0.244mg 0.186mg Okara
Lysine 0.212mg 0.131mg Okara
Methionine 0.041mg 0.027mg Okara
Phenylalanine 0.157mg 0.113mg Okara
Valine 0.162mg 0.117mg Okara
Histidine 0.093mg 0.061mg Okara
Saturated Fat 0.193g 0.205g Okara
Monounsaturated Fat 0.295g 0.401g Soy milk
Polyunsaturated fat 0.755g 0.961g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okara Soy milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Okara
9%
Soy milk
Minerals Daily Need Coverage Score
33%
Okara
19%
Soy milk

Comparison summary

Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
Which food is lower in Sugar?
Okara
Okara is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Okara
Okara contains less Sodium (difference - 42mg)
Which food is lower in Saturated Fat?
Okara
Okara is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Okara
Okara is lower in glycemic index (difference - 37)
Which food is cheaper?
Okara
Okara is cheaper (difference - $1.8)
Which food is richer in minerals?
Okara
Okara is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/nutrients
  2. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.